Steady distance day, 10k in 39:52.0. Not sure if this is a bit too fast for this session but it felt alright

So, 12 x 500m with 1 min rest today. Wasn't too sure how to pace this as it's a little different to the 8x500m 3:30 rest I've been doing. Went for about 1:52 1:51.9 500 28 1:51.8 500 29 1:51.5 500 27 1:51.5 500 29 1:51.4 500 29 1:51.3 500 29 1:51.3 500 27 1:51.3 500 28 1:51.4 500 28 1:50.9 500 28 1:...

Back into this after a few weeks off for study and exams. First time round did the standard Pete Plan culminating in a 2k PB so this time will be doing the 12 week 5k training. Thought I'd start with a sort of benchmark 5k to see how I progress. I didn't actually do it at full pelt mainly through fe...

Well done Rob, great improvement =D> =D> =D>

How would you define a current Free Spirit?

Would there be any interest in or would it even be possible to have a Free Spirits records page?

Good strong hour, Paul =D> =D> =D>

Well done, too easy

Probably quite easy but happens to be the film I'm watching

"Thirty, forty grand. In small bills cash, in that little silk purse. Madon’, if this was somebody else’s wedding, sfortunato!"

Tried to pick a slightly less obvious quote

I don't really remember those particular lines but what a great film =D>

I'm about to sit down to watch a classic movie so will post some lines when inspiration hits

Is it Glengarry Glenross?

Beer currently being consumed

Ok, time for the big one: 2k sub 7 attempt :shock: My PB of 7:08.0 was set 2009 and it always kind of bugged me that I never got under 7 minutes Sitting on the erg instantly regretted the massive baked potato I had for lunch :D 1:43.3 500 32 - Already this feels tough 1:45.1 1000 31 - If I handle do...

Happy birthday!

Hi Stan, could you add me please - FeltonH

=D> =D> =D>
Congratulations on the PB

Cheers Paul, certainly not going to underestimate the 2k , I'll be looking to set off with a target of 6:59.9 and see if there's a sprint finish in there at the end

Today's PB attempt was the 4 minute fitness test. My current PB was done earlier this year at 1121m, but really I was looking to break the 1200m mark: 1:00.0 306 1:38.0 33 2:00.0 301 1:39.6 32 3:00.0 300 1:40.0 32 4:00.0 297 1:41.0 32 4:00.0 1203 1:39.7 32 Just held on there at the end but target ac...

That's my pledge fulfilled as well

Paul Victory wrote:Another huge PB.

Sub 7 should be a piece of cake for you.

Thanks Paul, sub 7 attempt on Friday

PB attempt today was the 500m. My score from 2008/9 was about 1:36, but I managed the 2 minute CTC in 1:34.8 so that was my target: 17.2 100 1:26.0 42 17.3 200 1:26.5 42 17.8 300 1:29.0 41 18.2 400 1:31.0 36 18.9 500 1:34.5 35 1:29.3 500 1:29.3 39 Kind of died a bit at the end but happy to get under...

Thought I'd start the season with a few PB attempts. After doing the Pete Plan for about 12 weeks I know that the distances up to 2000m are there for the taking. Today was the 1000m which my PB was set about 6 or 7 years ago when I last did this regularly and sat at 3:31.5 I was looking for somewher...

Actually, I've just noticed that Felton's pace for the CTC was faster than his 500m PB. I think that PB is due a makeover. Paul V I'll be looking for PB's on all distances up to 2000m in the next month, not quite there on the longer distances yet. As to the pacing for this, fly and die was no fun a...

Had a bash at this today, bit of a fly and die effort and got 633m

1:00.0 324 1:32.5 34
2:00.0 309 1:37.0 32

2:00.0 633 1:34.7 33

I quite like the sound of a mile as well